SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
W2/ DAY 5: FULL BODY
•
18s
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in W2/ DAY 5: FULL BODY
-
SUPERSET 4X (10 KB DEADLIFT SQUAT JUM...
Perform KB Deadlift Squat Jumps first, then move straight into the Glute Bridge Pulses. Rest for 45-60 seconds before starting at the top for the next round!
-
SUPERSET 4X (10 CHEST PRESS + 12 IN-O...
First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!
-
9 MINUTE FINISHER CIRCUIT
FULL BODY FINISHER:
60 sec on / 30 sec off 1x through!-Lunge twists
-Overhead situp
- Hammer curl press
- Leg lifts
- Reverse lunge curls
- Glute bridge chest presses
- Plank
